Inner Chef

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Interesting Foods with High Sodium Content

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With some foods that we consume; it is abundantly clear about the sodium intake. Pretzels, crackers and potato chips; we can see the salt, we can taste the salt. But what about those foods that are surprisingly high in salt that most may not be aware of; foods we eat on a daily basis for some of us.

Here is a list of foods that are surprisingly high in sodium:

  1. Bread: A slice of bread can have as much as 120 mg. of salt. Add on butter or a condiment and the numbers rise.
  2. Cold cuts and cured meats: A 2 oz. serving can give you half of your daily allowance of salt.
  3. Pizza: One slice of pizza can contain half of your daily allowance of sodium also.
  4. Chicken: Even though it may be deemed “all natural”, it has most likely been injected with salt; anywhere from 40 mg. to 330 mg. of sodium! Three ounces of restaurant breaded chicken strips can have 430 mg to 900 mg. of sodium.
  5. Soups: Canned soups are the worst! Loaded with salt preservatives;      canned soups can bring 600 mg. or higher of sodium to your table. Canned veggies are not much better.
  6. Processed Cheese: A 1 ounce slice of American cheese can contain anywhere from 330 mg. to 460 mg. of sodium.
  7. Breakfast Cereals: Sodium levels are all over the place with cereals. It is best to check the labels. Fiber One Honey Clusters contain 230 mg. per serving of sodium.  Quaker Oats Instant Maple & Brown Sugar Oatmeal      has 260 mg of sodium and Kashi Lean comes in at only 80 mg. of sodium per serving.
  8. Jarred spaghetti sauces, condiments and salad dressings: Jarred spaghetti sauces can contain as much as 400 mg. of sodium per serving. Salad dressing can have as much as 400 mg. for just 2 TABLESPOONS!  Mayo can contain 125mg. of sodium for one tablespoon. Ketchup? 190 mg. of sodium for one tablespoon.

So, next time you pick up a can, jar, box of package of something at your grocery store; check your labels and compare for the lowest sodium available.

Look for products labeled “low sodium” (contains less than 140 mg per serving), “very low sodium” (less than 35 mgs preserving) or “sodium free” (less than five mgs). Also, check out products that carry the AHA’s Heart-Check endorsement. It means that the product has less than 480 mg per serving.

Beware of misleading labels. “Food products that are labeled “low fat” or “low calorie” may be adding more salt to make up for taste,” says Dr. Johnson. ( 2013…”Beware of Salt Traps”)



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